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Tong And Sculpting Your Leg Muscles
Author : Matthew J Hodgson
Leg muscles are one of the largest muscles of the human body. Leg muscles really need to be sufficiently well-developed in order for the body to be able to support and withhold and bulky upper body. Directly starting your lower body workouts with extensive number of squats is not very advisable. You need to gradually build in your strength and then slowly increase the count on the number of squats as your leg muscles gradually grow stronger.
If you are among the many beginners, who want to get started off with the process of lower body building, then it is advisable that you start doing machine exercises that put the maximum number of muscles of your body to work simultaneously. You will need to really work it up for a good three to four months, before you are all set and ready to put each of your individual muscles to test later on.
The lower body is divided into five major muscle groups and these are the quadriceps, the hamstrings, the gluteus, the hip flexors and finally the calves. Work outs that target the quadriceps in particular include squats, leg presses, lunges and leg extensions etc, which really test the resistance and endurance of your quads. In the process, they also strengthen the glutes, the hips and the lower back muscles. If you are going to gym, you can choose from the following exercises to work out your quadriceps: barbell dead lifts, barbell squats, barbell hack squats, barbell lunges, barbell bench squats, barbell step ups, cable inner thigh pulls, dumbbell lunges, dumbbell rear lunges, dumbbell squats, dumbbell bench squats, dumbbell step ups, jump squats, front barbell squats, front barbell bench squats, hack squats, dumbbell lateral raise squats, leg extensions, leg presses, machine squats, power cleans, one leg hack squats, single dumbbell squats, smith machine squats, thigh abductors, wide barbell squats, dumbbell side lunges, one leg extensions, one leg presses, and one leg machine squats.
Exercises that target the hamstrings include leg curls. These types of exercises help to sculpt the large muscles that exist at the back of the thigh, also called the hams. If you go to a gym, you can choose from a variety of hamstring exercises, including: barbell lunges, dumbbell lunges, lying leg curls, barbell dead lifts, seated leg curls, smith machine stiff leg dead lifts, standing leg curls, barbell stiff leg dead lifts, exercise ball curls, elastic band kick backs, one legged cable kick backs, one leg lying curls, and one leg seated curls.
Exercises to tone the gluteus or buttocks include squats; lunges, one legged cable kick backs, gluteus kick backs, and hamstring curls. Hip flexors can be worked out through exercises such as: V-ups, Jack knives, air bikes, lying leg raises, throw-downs, twisting leg raises, ball knee crunches, abdominal dragon flags, roman chair, exercise-ball abdominal leg-raises, and calisthenics elbow instep lunges.
Finally, the calf muscles can be exercised through: leg press machine calf press, rocking barbell calf raises, seated calf raises, barbell calf raises, hack machine calf raises, dumbbell calf raises, and barbell seated calf raises, seated single leg calf raises, single leg calf raises and dumbbell single-leg calf raises.
Using a combination of 5 to 10 of these exercises each day, and using a different combination each day, you will be the proud owner of the most well-sculpted and sexiest lower body to flaunt.
Author's Resource Box
Matthew J Hodgson. Matthew invites you to subscribe to his daily e-letters on how to build muscle in the shortest of times. When you subscribe to http://blastoffbodybuilding.com , you will be sent a free E-Book on how to build muscle fast and as a bonus you will be sent 5 days a week extra free information on how to build muscle. Matthew will cover every aspect of body building, so that you can go from lean to herculean faster than ever before.
Article Source:
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Tags: toning lower leg muscles, toning lower body muscles, lower body building workouts, leg excercises, free leg excercises, lower muscle building excercises, matthew j hodgson, blast off body building
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Submitted : 2010-08-04 Word Count : 1 Popularity: 529 Times Viewed: 69
